170728 Friday 

Health and Fitness   A.0:10-0:25 

Four sets of:
BB RDL x 8-10 reps @ 2011, Rest 60s

Russian Step up x 8 each leg, Rest 60s

Plank x 60-90 seconds, Rest 60s
B. 0:25-0:35 

3 rounds of:

– 30 DU’s or 60 Singles

– 6 wall-walks (or 10 seated z press)
Then 2 rounds of;

– 50 DU’s or 80 singles

– 7 wall-walks (or 12 seated z press)
Then 1 round of:

– 70 DU’s 0r 100 singles

– 8 wall-walk-ups (or 14 seated z press)

D. Mobility of choice

Classic: 

A. 0:10-0:35 

Every 2 minutes, for 10 minutes (5 sets):

Clean x 1.1 (rest 10 seconds between singles)
B. 0:25-0:35 

A. Complete for time;

3 rounds of;

– 3 hang cleans

– 30 DU’s

– 6 HSPU’s

Then 2 rounds of;

– 4 hang cleans 
– 50 DU’s
– 8 HSPU’s

Then 1 round of;

– 5 hang cleans

– 70 DU’s

– 10 HSPU’s